GROUP PREP:
30 Seconds Active Samson
30 Seconds Inchworms
30 Seconds Worlds Greatest
30 Seconds Hollow Rocks
Barbell Warmup +
5 Power Cleans
5 Push Press
5 Push Jerks
STRENGTH:
EMOM x 10
1 Power Clean + 1 Push Jerk
WOD:
3 Rounds:
12 Power Cleans (135/95) – pick a weight you can do for all movements
12 Barbell Bent Rows
12 Push Jerks
12 Toes to Bar – sub V-ups if your hands are too sore from yesterday
MOBILITY:
2 min each:
Banded Shoulder Distraction
Laying Front Rack Stretch
Couch Stretch
OPTIONAL POST WOD:
2 Sets:
100 Meter Overhead Double Kettlebell Carry
50 Band Pull-Aparts
CrossFit Reserve 